Name: Playbook - Cole Shaffner - Legs 🦵🏼
Uploaded: 2022-04-15T21:15:45.747Z
Duration: 90 min
Description: Legs 🦵🏼

Always look forward to crushing these legs ! Hardcore leg day 💪🏼🏋️‍♀️ time to crunch in these meals and stay hydrated . Did some cable crunches as well with todays leg routine .

Robin Persaud

Warm up: 
-50 bodyweight squats 
2x25 reps.
5-10 minutes of moderate cardio

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
12 reps each side/24 total

Dumbbell bulgarian split squat

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Press up using your toes activating your calf muscles (5 second hold at the top!)
- Lower slowly stretching the calf muscles

Seated calf raise (holds)

Legs 🦵🏼

ramiro 

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Legs 🦵🏼

Community

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